Team WOD Day!!! Please try to arrive at the gym on the hour so we can organize teams!!!
Warmup
As Needed
Team WOD
In Teams of 2:
Five rounds for time of:
40 Burpees
60 Box Jumps, 24″/20″
40 Kettlebell Swings, 1.5Pood/1Pood
2 Rope Ascents
Only one athlete can work at a time. Teams must complete all the reps of each exercise before moving onto the next. Sub 15 pullups for 1 rope ascent if needed.
I found this Pullup Progression Chart on CrossFit New Englands Website. I thought it was great the way they set it up. I tried to post a link to the page, but I couldn’t get it to work so I decided to cut and paste it. Here it is:
Pull up Progressions
Everyone want so to be able to rip out 20+ unbroken pull ups, but the path from novice to fire-breather can often seem daunting and overwhelming. We have created a progression that will help you determine what level you are at now, and what you should be focusing on in the near term to achieve your long term goal of full fledge fire breather.
Once you achieve a certain Level do not regress to a previous level just because a workout calls for a bunch of reps. Scale reps to accommodate your skill.
LEVEL 1
Jumping Kip – set up plates under your feet so that you are able to grab the pull up bar without too much effort. From here practice Jumping Kipping Pull ups until all points of performance are met.
- Full extension of arms to start and at the bottom of each rep.
- At the bottom push your chest forward under the bar
- At the top get your chin over bar.
- On the way down push away from the bar to set up for the next rep.
LEVEL 2
Consecutive Jumping Kips – set plates so bar is at your wrist while standing at full extension.
- Continue here until you can get 15 consecutive reps with chin over the bar.
LEVEL 3
Band Pull ups with the 1 inch band
- Continue here until you can get 15 consecutive reps.
LEVEL 4
Band Pull ups with the 1/2 inch band
- Continue here until you can get 15 consecutive reps.
LEVEL 5
Kipping Pull ups
- Continue here until you can get 5 consecutive reps. At this point you’ll never use the band again. If needed scale reps, don’t go back to the band.
These “Pull up Progressions” are posted on the Community Board at CFNE.
Posted in March 2010 |
Warmup
Row 1K
WOD
1st
Back Squat 5-5-5
2nd
With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Posted in March 2010 |
Warmup
3rnds of:
10 Burpee Box Jumps
Samson Stretch
WOD
1st
Deadlift 3-3-3
2nd
With a continuously running clock do one 135 pound Power Clean and Jerk the first minute, two 135 pound Power Clean and Jerks the second minute, three 135 pound Power Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Posted in March 2010 |
Rest Day/Make up Day/Test Day/Skill Development
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Congratulations to everyone who stuck out the Paleo Challenge! Today we will have the final Test at 11am. We will do the weigh in , photos, row and max pullups. I would like to have a max pullup competition. The results will be posted on the board with the Named WODs. We will start the competition tomorrow with the Paleo Final Test, and end it on Friday. That gives everyone a week to get their max pullup set. Standards are chin over bar with full extension on every rep. You must have a judge/rep counter for y0ur set to count.
Posted in March 2010 |
**ATTENTION PALEO CHALLENGE CONTESTANTS**
WE WILL HOLD THE FINAL TESTS ON SATURDAY AT 11 AM. WE WILL DO THE FINAL WEIGH IN, PHOTOS,ROW, AND MAX PULLUPS.
Warmup
3rnds of:
20 Back Ext.
30 Ab Mat
15sec L-Sit
WOD
For time:
Row 1K
35 pound Dumbbell snatch, 50 reps
Row 750m
35 pound Dumbbell snatch, 36 reps
Row 500m
35 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms. They are from the ground. A 1 Pood KB may be used in place of the DB.
Sometimes it is more important to discover what one cannot do than what one can do.
- Lin Yutang
Posted in March 2010 |
Warmup
Row 1K
WOD
“Lynne”
5 rounds for max reps of:
Body Weight Bench Press
Pullups
Congratulations to Mike Curran who placed 15th in the Serious 7 WOD at the Sectionals with a 7 rep max squat clean of 205. Mike also placed 36th overall.
Posted in March 2010 |
Team WOD Day!! Please try to arrive at the gym on the hour so we can organize teams…
Warmup
As Needed for Team WOD
Team WOD
In teams of 2
8 rounds for time of:
Run 400 meters
10 Wall balls, 20lb/16lb
One athlete will start with the wall balls and the other will start with the run. Athletes will switch off as their partner completes the run. The wall ball must not touch the ground throughout the entire WOD. Each athlete is required to do 10 wall balls each round. For every wall ball over 10reps, 1sec will be subtracted from the teams final time. Each athlete must complete 8 rounds (totaling 16rounds).
Congratulations to Luis Soto for winning the Gold Medal in the Ocean State Invitational Judo Championship Master division.
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
1st
Squat Snatch 3-3-3
2nd
For time:
10-9-8-7-6-5-4-3-2-1
Strict Pullups
Box Jumps, 24″
Toes To Bar
We improve ourselves by victories over ourself. There must be contests, and you must win.
-Edward Gibbon
Congratulations Tim on the birth of your baby boy, Lucas Segur.
Posted in March 2010 |
Warmup
Row 1K
WOD
1st
a.) Shoulder Press 5-5-5
b.) Push Jerk 3-3-3
c.) Push Press to Push Jerk 95lb/65lb for max reps
2nd
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Congratulations to Dan Sawicki and Mike Curran. I believe as it stands Dan placed 36th overall and Mike placed 54th. You guys did a hell of a job representing the 508.
Posted in March 2010 |
Rest Day/Test Day/Make up Day/Skill Development
Posted in March 2010 |
Warmup
3 Rounds of:
3 Handstand Pushups
10sec L-sit
15 Back Ext
15 Squats
WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
GOOD LUCK TO DAN SAWICKI AND MIKE CURRAN, WHO ARE COMPETING IN TOMORROWS NORTHEAST SECTIONALS!
“This is my body, and I can do whatever I want to it. I can push it; Study it; Tweak it; Listen to it. Everybody wants to know what I am on. What am I on? I am on my bike busting my ass six hours a day; What are YOU on?”
-Lance Armstrong
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
Ontario Sectional Workouts
1st
For time:
Row 3K
2nd
3 Rounds for time of:
10 Overhead Squats (95lb/65lb)
10 Burpees
“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.”
- Yuri Vlasov, Soviet Weightlifter
Posted in March 2010 |
Warmup
Run 1mile
WOD
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows
Running the Wrong Way?
By Dr. Lon Kilgore
Posted in March 2010 |
Warmup
As needed for team contest
Team WOD
Teams of 2
1st
Squat Clean, 7rep max
***5 min time limit (total)
2nd
Team “Angie” with Pet Rock
For time:
200 Pull-ups
200 Push-ups
200 Sit-ups
200 Squats
Only one athlete can work at a time. Each team will be given a Pet Rock (1.5 Pood Kettlebell). The Pet Rock must not be set down throughout the entire workout. If the Pet Rock is set down, the workout must be started from the begining. Score part 1 and 2 separately.
Protein may strengthen your bones as well as your muscles. In a study at the U.K.”s University of Surrey, lead researcher Andrea Darling, Ph.D(c), found that protein may increase the hormone that boosts bone mineral density. The amount you need varies with your level of activity. The simplest guidline: Eat some protein at every meal. (Men’s Health 4/2010)
Posted in March 2010 |
Warmup
8 rounds of:
max rep Double Unders in 20sec
Rest 10sec
New England Sectional WODs
Workout 1 (Saturday) “Pullin”
For time:
800 meter run
30 Snatches, 115/75
800 meter run
Workout 2 (Saturday) “Fast and Furious”
3 rounds for time of:
20 Box Jumps (24/20 inches)
20 Chest-to-bar Pull-ups
20 Wall Balls (20/14lbs, w/10 foot target)
***Try to complete both WODs. Rest as needed between WODs. WOD 1 should take approximately 10min and WOD 2 should take approximately 5min.
I have begun experimenting with a new diet similar to the Paleo. It is call The Warrior Diet. It seems to be promising. Check it out at http://www.warriordiet.com/index.php?option=com_content&task=view&id=24&Itemid=35
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
Posted in March 2010 |
Rest Day/Test Day/Make up Day/Skill Development
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
Posted in March 2010 |
Warmup
Row 1K
WOD
By request:
For time:
100 Thrusters 95lb/65lb
***At the top of each minute you must complete 3 Burpees and 3 Knees to elbows, then complete as many thrusters as possible for the rest of the minute. Time ends when you reach 100 Thrusters.
Optimized Post-Workout Nutrition for the CrossFit Athlete
By Chris Mason
Posted in March 2010 |
Warmup
3rounds of:
20 Double Unders
20 Hip Ext
20 Situps
Samson Stretch
WOD
1st
Deadlift 3-3-3
2nd
4 rounds for time of:
Run 400 meters
50 Squats
“Winners make goals, losers make excuses.”
Posted in March 2010 |
Team WOD Day. Please arrive on the hour so we can organize teams.
Warmup As needed
Team WOD
In teams of 2:
3 rounds of:
45lb/35lb Overhead Lunges
Pullups
Body Weight Bench Press (female 75% BW)
20″ Box Jumps
Burpees
Each athlete will work for max reps in 1min of each exercise. Athletes will rotate every min. Both athletes must complete their min before moving onto the next exercise. Only one bench per team. Score equals teams total reps.
Weakness Bias
Training
By Dan Williams
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
1st
Push Jerk 3-3-3
2nd
“Nate”
AMRAP in 20min of:
2 Muscle ups
4 Handstand Pushups
8 Kettlebell Swings, 1.5 Pood
***1 Muscle up=3 Pullups+3Dips
“Adversity cause some men to break; others to break records.”
-William A. Ward
Posted in March 2010 |
Anyone that was interested in running the half Marathon, we have registration forms that need to be filled out at the gym. You will also need a 50 dollar check for the registration cost.
Warmup
10 Ring Dips
10 Squats
10 Box Jumps, 20″
Sampson Stretch
WOD
“Badger”
3 rounds for time of:
95lb/65lb Squat Clean, 30reps
30 Pullups
800meter run
Shoulder Impingement Checklist
By Kelly Starrett
Posted in March 2010 |
Rest Day/Test Day/Makeup Day/Skill Development
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
For time:
Row 1000 meters
Run 1/2 mile
Row 750 meters
Run 3/4 mile
Row 500 meters
Run 1 mile
***Each run will involve an “Adam’s St.” loop. You will take a right out of the gym and your first right on Adam’s St. each run. The loops will go as follows:
1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym.
3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to Liscomb St. to Shrews. St. and back to the Gym.
1 mile loop=Shrews. St. to Adams St. to Belmont St. around the UHAUL to Shrews. St. and back to the Gym.
All I want out of life is that when I walk down the street, folks will say, “There goes the greatest hitter who ever lived”
~Ted Williams
Posted in March 2010 |
Warmup
As needed for Contest
Contest WOD
“DT”
Five rounds for time of:
155lb/105lb Deadlift, 12reps
155lb/105lb Hang Power Clean, 9reps
155lb/105lb Push Jerk, 6reps
Rebuilding Khalipa: Part 1
By Kelly Starrett
Posted in March 2010 |
Warmup
3rounds of:
10 Double Unders
10 Glute Ham Raises
10 sec L Sit
WOD
3 Rounds for time of:
20 Floor Wipers, 135lb/95lb
20 Kettlebell Swings, 1.5 Pood/1pood
20 Pushups
20 Pullups
20 Box Jumps, 24″/20″
20 Good Mornings
Walking Lunge, 20steps
http://www.informationisbeautiful.net/play/snake-oil-supplements/
Posted in March 2010 |
Team WOD Day….Please attempt to arrive on the hour so we can organize teams!
Warmup As Needed
Team WOD
Teams of 2
1st
Clean and Jerk, 1rep max
Bar must go from ground to locked out overhead. There will be a 6min time limit for this event. Athletes may complete warmup sets before the clock starts. Only one bar can be used for each team. Therefore you must strip weights as you rotate back and forth. Score is equal to the combined weight lifted by the athletes.
2nd
For time:
42-30-18
Push Press 135lbs/95lbs
Ring Dips
Burpees
Calorie Row
Only one athlete can go at a time. Athletes must complete all the reps of each exercise before moving onto the next. Score is equal to time in seconds.
To Score: Subtract the score from part 1 from part 2 to get final score. For example, if Clean and Jerk =400lbs and the metcon =10min(600sec) the team score would be (600-400)= 200. The lowest team score wins.
The Six W’s: Work will win when wishing won’t.
– Todd Blackledge
Posted in March 2010 |
Warmup
3rounds of:
Row 500meters
rest30sec
WOD
1st
Squat 3×5, 1×15
2nd
21-18-15-12-9-6-3
185lb/135lb Front Squat
Knees to Elbows
Warning Signs
By Maj. Dan Blackmon
Posted in March 2010 |
Warmup
Run 1mile
WOD
“Fran”
For time:
21-15-9
95lb/65lb Thrusters
Pullups
CrossFit Crashes the C.R.A.S.H. B.s
By Tommy Hackenbruck and Tanya Wagner
Posted in March 2010 |
